Metcon - 5 rounds

500m Run
15 strict HSPU

Skills - Kip drills

ME Hollow Hold

Open 15.5

27 - 21 - 15 - 9

Row (cals)
thrusters

RX - 43/29
Masters - 20/15
Scale - 29/20

heres Jeff again showing a level 1 gymnastic class how to do a front lever on rings

Fun day thursday

- Max vertical jump

- Skin the cat

- Hollow hold/ front lever

Easter open hours

Thursday 2nd - WOD
Friday 3rd - Gym closed
Saturday 4th - Easter throwdown (all members welcome)
Sunday 5th - Closed
Monday 6th - Closed
Tuesday 7th - Normal classes

Met-con - 21 - 15 - 9

Plate OH lunges e/l
HSPU

Strength - Bench

work to a heavy 1rm

Easter Throwdown

CFB Easter Throwdown 

When - Sat 4th April 

Time - 9 till 2pm 

Level - all members welcome 

To celebrate the end of the Open and to have a little easter social CFB are putting on a little competition for all levels to take part in. 

Have some food and drinks after the event so please bring some snacks along with you 

£5 entry to cover prizes 

Unless you Squat like this you need to spend time working with a ball facing the wall, build up strength in your air squat and you'll move faster and lift more weight

Met-con - For time

10 Snatch
25 TTB
50 Push ups
100 Air Squats
50 Push ups
25 TTB
10 Snatch

Skill - 10 min EMOM

odd - 10 strict pull ups
even - 20 box jumps

A massive well done for all those that took part in the Open and submitted your scores, those who wanna compete please contact me so I can help you achieve your goals.

Met-con - For time

25 strict pull ups
50 push ups
75 sit ups
100 squats

Oly - Power clean
20 RM

Strength - Front Squat
find a heavy single

Once the Open is over we will be changing the programming for athletes adding some additional strength and gymnastic drills

Met-con - 21-15-9
SDHP
burpees over bar

Oly - Clusters

work to a heavy double

Strength - Back squat

Find a 1rm

OPEN WOD 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Masters 55+
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Scaled 

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

weights 

84 / 56 kg for Rx’d

43 / 29 kg push press and 52 / 34 kg clean for Masters 55+ and Scaled,

Fun thursday

- Turkish get ups

- Rope climbs

- Frog tuck

Met-con - Partner Nate

20 min AMRAP

2 Muscle ups
4 HSPU
8 kb swings

NB - MU scale 6 pull ups

Strength - Bench press
3 x 10

Met-con - The Chief

5 rounds
3 min AMRAP
3 power cleans
6 push ups
9 squats
rest 1 min

Oly - no Oly today

Strength - Back Squats

3 x 10

2015 REGIONAL & OPEN ATHLETES
“Open 15.3″
14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

Masters/pups

14 min AMRAP 
100 double unders 
50 wall balls 
7 muscle ups 

Scaled/Cats 

14 min AMRAP 
50 wall balls 
200 single unders

My fav athlete Matt Chan not only does crossfit but uses his fitness to ride, ski, surf and enjoy life watch out for him this year

Oly Skills - 5 Min EMOM
 Power snatch

5 min EMOM
Power clean

5 min EMOM
Push Jerk

when kipping must focus on that active bum, pull your midline tight

Metcon - Nicole
20 min AMRAP
500m Run
ME pull ups

Strength - Bench press
7 x 3

Metcon - Double Grace

60 x clean and jerks

Skill - Ring Dips

3 x 10 -15

next challenge - log squats

Met-con - 14 min EMOM

5 thrusters + 30 double unders

Oly - Hang Snatch

drills

Strength - Back squat
7 x 3

Warm up 

10 min mobility - hips ext, lats a must 

10 min pvc pipe ohs drills

10 mins loading bar  

15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (43 / 29 kg.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (43 / 29 kg.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (43 / 29.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

ohs weights - 29 / 20 kg for Scaled, Masters and Teens, and 20 / 15 kg

ctb scale - jumping ctb 

Tekkers - Turkish get ups

Muscle ups 

Pistols 

Met-con - Nancy
5 rounds
500m Run
15 OHS

Strength - Push press
5 x 5

Met-con - 20 min AMRAP
5 HSPU
10 Squats
15 burpees

Skill - 5 Max effort
double unders

Met-con - 4 rounds
10 SDHP
10 Push press
20 back squats

Oly - Hang Clean Focus

Strength - Front Squats
5 x 5